THIS WEEK AT 911 CROSSFIT
JUNE 12TH - JUNE 16TH
SATURDAY, JUNE 17TH - 10AM CLASS WITH COACH NICOLE
MONDAY
SWOD
E90S - FRONT SQUATS
8 @ 55 %
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
WOD
3 - 5- 7 MINUTES
5 BURPEE WALL BALLS 20/14
5 RING DIPS
5 PISTOLS (5 PER LEG)
**REST 2 MINUTES**
TUESDAY
SWOD
E90S - STRICT PRESS
8X8 @ 75%
WOD - 5 ROUNDS
10 CELAN & JERK 95/65
ROW 250 MTRS
RUN 200 MTRS
**REST 1 MINUTE**
WEDNESDAY
SWOD
EMOM - DEADLIFTS
8X5 @ 75%
WOD - 21-18-15-9-6-3
DEADLIFTS 135/105
PULL UPS
BB OHL 65/45
SWOD - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
WALL SQUAT - 30 SECONDS
PLANK - 30 SECONDS
SIDE PLANK - 30 SECONDS
HOLLOW HOLD - 30 SECONDS
WOD - 12 MIN AMRAP
7 DB KBS-R
7 KB FRONT SQUAT
7 KB PUSH PRESS
** BUY OUT - 400 MTR FARMERSWALK - 55/35 **
SWOD
E90S - OHS
8X8 @ 75%
WOD - 15 MIN AMRAP
10 DIAMOND PUSHUPS
20 FLOOR BENCH PRESS
10 GOBLET SQUATS
20 SDLHP
** REST 3 MINUTES **
EMOM - 7 MINUTES
5 SNATCHES 95/65
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